76now
441
Mon 8-5-2023.
82 Now
Lower body.
Stick warmups.
15 minutes squat clean and jerk. 25 lifts, up to 30 k.
Squat. 3x10. (60 k) 10. + 15 rader pulls. (70) 10. + 15 rader pulls. (80) 10. + 15 rader pulls.
Walk out. ---- 120 k. 10 breath hold with break at hips.
Power Shrug.
3x5. ---- (67.5 k) 5. (77.5) 5. (82.5) 5.
Ab crunch machine (90 k) 13. (77 k) 20.
seated calf. (2 x 20-30) (41 k) 25. 25.
workout time - 1 hour 14 minutes.
Thurs 11-5-2023
Upper body
Stick warmups.
15 minutes squat snatch. 38 reps . up to 30 k.
Press from rack. (5 x 3). (30 k.) 3. (32.5 k.) 3. (35 k.) 3. (37.5 k.) 3. (40 k.) [1+F.]
negative press. (40 k.) 1.
Chins. - 3. +negatives, 10 reps.
Incline Press. (30 k.) 10. (40 k) 8.
Chest supported rows. (30 k) 15. (45) 10.
tricep pullovers. 1 set. ----- ( 20 k) 15.
Alternate curls. 1 set. ---- (10 k’s) 15.
Workout time. 1 hour and 13 minutes.
3 Likes
76now
442
Mon 15-5-2023.
82 Now
Lower body.
Stick warmups.
15 minutes split clean and jerk. 21 lifts, up to 35 k.
Squat. 3x10. (60 k) 10. + 15 rader pulls. (70) 10. + 15 rader pulls. (82.5) 10. + 15 rader pulls.
Walk out. ---- 125 k. 10 breath hold with break at hips.
Power Shrug.
3x5. ---- (67.5 k) 5. (77.5) 5. (82.5) 5.
Ab crunch machine (90 k) 14. (77 k) 20.
seated calf. (2 x 20-30) (41 k) 26. 26.
workout time - 1 hour 12 minutes.
Thurs 18-5-2023
Upper body
Stick warmups.
15 minutes split snatch. 37 reps . up to 30 k.
Press from rack. (3 x 5). (25 k.) 5. (30 k.) 5. (37.5 k.) 5.
Chins. - 3. +negatives, 10 reps.
Incline Press. (30 k.) 10. (40 k) 8.
Chest supported rows. (30 k) 15. (45) 11.
tricep pullovers. 1 set. ----- ( 20 k) 15.
Alternate curls. 1 set. ---- (10 k’s) 12.
Workout time. 1 hour and 7 minutes.
2 Likes
76now
443
Mon 22-5-2023.
82 Now
Lower body.
Stick warmups.
15 minutes squat clean and jerk. 20 lifts, up to 32.5 k.
Squat. 3x10. (60 k) 10. + 15 rader pulls. (72.5) 10. + 15 rader pulls. (82.5) 10. + 15 rader pulls.
Walk out. ---- 125 k. 10 breath hold with break at hips.
Power Shrug.
3x5. ---- (67.5 k) 5. (77.5) 5. (85) 5.
Ab crunch machine (90 k) 15. (77 k) 20.
seated calf. (2 x 20-30) (41 k) 27. 27.
workout time - 1 hour 9 minutes.
Thurs 25-5-2023
Upper body
Stick warmups.
15 minutes squat snatch. 48 reps . up to 30 k.
Press from rack. (5 x 3). (30 k.) 3. (32.5 k.) 3. (35 k.) 3. (37.5 k.) 3. (40 k.) 3.
negative press. (40 k.) 1.
Chins. - 3. +negatives, 10 reps.
Incline Press. (30 k.) 10. (40 k) 8.
Chest supported rows. (30 k) 15. (45) 12.
tricep pullovers. 1 set. ----- ( 20 k) 15.
Alternate curls. 1 set. ---- (10 k’s) 15.
Workout time. 1 hour and 23 minutes. ---- SLACKER!
3 Likes
76now
444
Mon 29-5-2023.
82 Now
Lower body.
Stick warmups.
15 minutes split clean and jerk. 26 lifts, up to 35 k.
Squat. 3x10. (62.5 k) 10. + 15 rader pulls. (72.5) 10. + 15 rader pulls. (82.5) 10. + 15 rader pulls.
Walk out. ---- 125 k. 10 breath hold with break at hips.
Power Shrug.
3x5. ---- (67.5 k) 5. (77.5) 5. (87.5) 5.
Ab crunch machine (90 k) 16. (77 k) 20.
seated calf. (2 x 20-30) (41 k) 28. 28.
workout time - 1 hour 12 minutes.
Thurs 1-6-2023
Upper body
Stick warmups.
15 minutes split snatch. 24 reps . up to 30 k.
Press from rack. (3 x 5). (25 k.) 5. (30 k.) 5. (38.75 k.) [1+F …?]
Chins. - 3. +negatives, 10 reps.
Incline Press. (30 k.) 10. (40 k) 8.
Chest supported rows. (30 k) 15. (45) 13.
tricep pullovers. 1 set. ----- ( 20 k) 15.
Alternate curls. 1 set. ---- (10 k’s) 15.
Workout time. 1 hour and 4 minutes.
3 Likes